Planning for Physical Fitness

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Planning for Physical Fitness

• Module B Lesson 6
• Grade 11 Active, Healthy Lifestyles

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Understanding Physical Fitness

• Physical fitness
• Ability to meet the physical stresses and demands
  of a variety of physical activities efficiently
  and effectively
• Capacity to perform work safely in activities of
  daily living (work, home, leisure-time pursuits,
  sports)
• Physical stresses and demands of daily living
  vary
• All activities require varying degrees of
  cardiorespiratory endurance, muscular strength,
  muscular endurance and flexibility

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Fitness Rating of Common Activities

• Rate the degree of fitness required for each of
  the identified activities
• Discuss the results of the fitness ratings
• For which activities was there the greatest
  agreement in fitness rating?
• For which activities was there the least
  agreement in fitness rating?
• Which activity would provide the greatest amount
  of fitness development? Explain.
• Which activity would provide the least amount of
  fitness development? Explain.
• Which occupation would require the greatest level
  of fitness? Why?

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Definitions of Physical Fitness

• Involves the integrated and efficient performance
  of all the major systems of the body
• Influences our psychological well-being
• Varies from person to person
• Influenced by many factors

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Knowing the Basics of Physical Fitness

• Health-related fitness components consist of
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
• Skill-related fitness components include
• Agility
• Balance
• Coordination
• Speed
• Power
• Reaction time

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Health-Related Fitness Components

• Helps the body
• perform more efficiently
• prevent disease
• improve overall health and well-being
• Cardiorespiratory endurance
• Ability of the cardiovascular and respiratory
  system to deliver oxygen and other nutrients to
  the working muscles and to remove wastes
• Light activities
• Moderate activities
• Vigorous activities

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Health-Related Fitness Components

• Muscular strength
• Ability of a muscle, or a group of muscles, to
  exert force for a brief period of time
• Muscular endurance
• Ability of a muscle, or a group of muscles, to
  sustain repeated contractions or to continue
  applying force against a fixed object
• Flexibility
• Ability to move joints through their full range
  of motion

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Health-Related Fitness Components

• Body composition
• Makeup of the body lean mass and fat mass.
• Good body composition has strong bones, adequate
  skeletal muscle size, a strong heart and a low
  amount of fat mass

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Principles of Fitness Development

• Specificity
• Overload
• Reversibility
• Progression
• Diminishing returns
• Individual differences

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The FITT Principle

• A well-designed personal physical activity plan
  will outline
• How often (frequency)
• How long (time)
• How hard (intensity) a person exercises
• What kinds of exercises (type)
• Goals, present fitness level, age, health,
  skills, interest and availability of time are
  among the factors to consider

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Applying the FITT Principle

• Include exercises and activities that will
  improve the health-related fitness components
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Warm-up and cool-down
• Rest and recovery

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Warm-up

• Crucial part of any exercise routine or sports
  training
• Prepare the body and mind for movement
• Prevents injury, creates optimal performance and
  maximizes enjoyment
• Increases both respiratory and heart rates,
  increases body core temperature, increases muscle
  temperature, prepare mentally
• Light physical activity for 5 to 10 minutes
• Low-intensity movements that simulate movements
  in the activity
• Static stretching is not part of a warm-up

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Cardiorespiratory endurance

• Three 20- to 30-minute bouts of aerobic exercise
  each week
• Brisk walking, jogging, swimming, cycling,
  rope-jumping, rowing, cross-country skiing, and
  some continuous action games (basketball and
  soccer)
• Safety Considerations
• Know how to calculate target heart-rate zone
• Know how to monitor intensity
• When increasing the intensity or duration keep in
  mind the 10 percent rule
• Include a variety of activities to avoid overuse
  injuries or to prevent boredom.
• Include a cardiorespiratory cool-down

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Resistance training

• Muscular strength
• Two or three 20-minute sessions each week that
  include exercises for all the major muscle groups
• and/or
• Muscular endurance
• Two to three 30-minute sessions each week that
  include exercises for all the major muscle groups
• Weights, medicine balls, body balls, elastic
  bands, calisthenics

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General Resistance Training Guidelines

• Exercises must be performed to the point of
  fatigue or failure
• A minimum of 2 or 3 sessions per week are
  required to see change
• Perform 1 to 3 exercises per muscle or muscle
  group
• Change each exercise for each muscle group every
  one to two months to prevent injuries and boredom
• Perform 1 to 3 sets per exercise
• Do 6 to 20 repetitions
• 16 to 20 endurance
• 10 to 16 strength/endurance
• 6 to 10 strength
• 30 to 90 seconds for isometric/static activities
• Cycle through all three repetition ranges

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Safety Considerations

• Seek guidance
• Include a general warm-up
• Make sure that a qualified instructor shows how
  to perform the exercises correctly
• Beginners consider using body weight exercises
  and cable machine exercises until proper
  technique is learned
• Wear appropriate clothes and protective equipment
• Check all equipment before using it
• Always secure weight plates with safety collars
• Dont hold the breath while lifting weights.
• Never completely straighten a joint
• Work big muscle groups before small ones
• Perform multi-joint exercises before single-joint
  exercises
• Train the core area last
• Never work the same muscle or muscle group two
  days in a row
• Stand on a non-slip surface to reduce the risk of
  slips and falls
• When in a situation where a spotter may be
  required, check with the physical education
  instructor or weight room supervisor regarding
  safety and proper technique
• Stop immediately if an injury occurs or if pain
  is felt, and consult a physician for diagnosis
  and treatment
• Always control the speed of the lifting and
  lowering (4 to 7 seconds)

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Flexibility

• End of every workout, perform 5 to 10 minutes of
  static stretching exercises
• Safety Considerations
• Feel a gentle pull and not be pain
• Avoid bouncing.
• Work towards holding a stretch for 30 seconds.
• Breathe normally
• Stretch tight postural muscles as well as the
  muscle focused on in the workout

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Designing an Exercise Routine

• Consider the general guidelines and the FITT
  principle

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Designing an Exercise Routine Beginners

• Start with a cardiorespiratory plan
• Pedometer program
• Incorporate resistance training once base of
  cardiorespiratory fitnessis achieved

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Designing an Exercise Routine Intermediate or
Advanced

• Already participate in cardiorespiratory
  activities
• incorporate some resistance training
• Advanced resistance training
• Continue with an existing plan but add new and
  different exercises
• Plan for their cardiorespiratory fitness
• Regardless of experience
• Include exercises from the major muscle groups
• Identify safety procedures